Regardless of whether you are new to physical activity or you are a seasoned veteran, one thing is for sure, if you push your muscles during intense physical activity you will experience muscle soreness usually within 24 to 72 hours after the workout.
The level of tolerance and the level of pain can vary based on many factors such as: the amount of time one has been working out, the type of diet one follows and also the level of physical intensity one exerts.
After a long quarantine season worldwide, even the most experienced workout junkies faced the challenge of being able to exercise to their fullest potential on a consistent basis. Now, as people return to their normal workout routines they start to experience intense post exercise soreness known as DOMS ( Delayed-onset muscle soreness).
Here are 10 remedies to help mitigate that affect
A light jog is the most affective ways to reduce DOMS. It helps rush blood to the affected areas, which aids in healing but it also helps circulate the lactic acid build up away from painful areas. You should implement jogging after an intense workout, as well as after you start experiencing soreness in the subsequent days. The key is for the jog to be light and with a constant pace.
Randomized studies suggest that stretching before or after a workout does not produce significant changes in DOMS. However, though personal experience and over 20 years of training, I have to say that stretching is one of the most effective ways to reduce muscle soreness. 15 minutes of stretching after a light jog and/or before going to bed has been helping me reduce muscle soreness significantly.
Heat increases circulation and Epson salt has anti-inflammatory properties. It is best to have hot baths after you start to experience soreness.Immediately after your workout, the best remedy are cold baths since it helps prevent the inflammatory response of your muscle.
-Increase the amount of protein you eat
If you experience severe muscle soreness you should be aiming for higher amounts of protein anywhere from 1.5-2g per pound of body weight. Once your body gets used to the pain when acclimated to the strenuous workouts, an ideal protein intake should be 1-1.4g per pound. Ideally the protein source should come from complete foods and not supplements, sugh as whole eggs, chicken, grass fed beef and fish.
-Eat anti-inflammatory foods
Foods such as pineapples, tart cherries, ginger, avocados and salmon are great in reducing inflammation.
Supplemets such as fish oil and magnesium are a must when it comes to reducing muscle pain. They work best taken at night before going to bed. Additional supplements that can help are Boswelia, Vitamin D and Zinc. These should be taken with food during the day.
Hydration is key since water is the only medium in our body that can transport nutrients to the affected areas. Make sure the water you drink has sufficient amount of electrolytes is key. Some times you can buy electrolyte drops which can significantly increase the quality of our water.
Teas that help relax muscles and reduce lactic acid are chamomile, basil, turmeric, ginger, and fennel tea.
Sleep is vital for your body to heal itself. It's also one of the best remedies for muscle soreness. Getting 8.5 hours of sleep at night as well as introducing an afternoon power nap is essential for muscle recovery and pain management. I have managed to implement power naps on the weekends, but also I am able to find time during my lunch break at work to sleep for 20 minutes. Even that small duration of time can make a significant difference in muscle recovery.
-Over the counter medication
Event though this would be my last resort, over the counter medications like ibuprofen and aspirin can help reduce pain immediately. It is advised that they are not used on an empty stomach and only used when pain is severe and unmanageable